5 sets
AMRAP 3 mins
250m row/ski or 500m bike
16 alt. dumbbell snatches@22,5/15 kg
max rep pull ups in remaining time
-rest 1 min between sets-

-rest until 24:00-

For time
50 devil’s press@2x15/10 kg

At 0:00 and every 2:00 complete 30 double unders.

Time cap: 10 mins

Amrap 20 min 19 sec

Buy-in: 200m front rack single arm walk kb @20

Then:
9 chest to bar
2 snatch @61
10 burpee over bar
5 db power clean @2x22,5

LÄMMITTELY
2 kierrosta - n. 1 min / liike
1. Sivukävely kuminauha nilkkojen ympärillä
2. Kyykky ja lonkan loitonnus - kuminauha polvien ympärillä
3. Eteentaivutuksessa pumppailut + mittarimato
4. Liskokierto oik.
5. Liskokierto vas.

VOIMA
3 x 12 (6+6) askelkyykkykävely
2 x 8 yhden käden kulmasoutu

AMRAP 8
10 x goblet squat
10 x punnerrus
10 x lankussa kuulan siirto

Tee yksi lähestymissarja ilman painoja - 12 toistoa (6/jalka)
Tee tämän jälkeen 3 työsarjaa - 12 toistoa (6/jalka), lepää kierrosten välissä n. 60-90s.

Bike
Row
Ski

PK1-2

20-minute EMOM
1) Echo bike for calories
2) SkiErg for calories
3) Row for calories
4) shuttle runs*
5) Rest

Rest 5-minutes

20-minute EMOM
1) Air bike OR row for calories
2) SkiErg for calories
3) shuttle runs*
4) Rest
* 1 Shuttle run = 25’/7.62m + 25’/7.62m ( = there + back)

Pace. Your pace on these should be around what you can keep for a 30-minute AMRAP or RPE 7-8/10 (“Comfortably hard”).
Feel. Our aim in today’s intervals is consistency over each minute of the EMOM. Pick a number of calories/distance that you can consistently repeat without tipping over the edge.
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

Row 5x 2000m pieces @ 9 minutes. Rest 3 minutes in between sets.

Workout Meet Guest Programmer – Michele Letendre Dec. 4-17, 2023.

Run Ski Run
For time
- Run 1 mile
- Ski 500 meters
- Run 1 mile

Goal 20 minutes of work.

Run Swim Run was a 2017 CrossFit Games event where athletes ran a course around the venue and swam in Lake Monona in Madison, Wisconsin. In today’s workout, we’re replacing the swim with the ski erg.

This workout is about aerobic capacity and technical endurance. The ski erg will feel like a nice break but be careful not to become complacent.

To improve your run pace, focus on posture. Imagine a string holding you up from the top of your head pulling your neck up and lifting your chin. In contrast, your shoulders should feel lower and your hands relaxed.

If you did the running intervals two weeks ago, you’ll have a good idea of your speed. A trick for this one could be to average your times on the 400-meter runs and add 10 seconds to your pace in order to sustain the effort for the next mile.

Scaling

Intermediate option
For time
- Run 1,000 meters
- Ski 500 meters
- Run 1,000 meters

Beginner option
For time
- Run 800 meters
- Ski 350 meters
- Run 800 meters

To build cardiovascular endurance, adjust the distances to allow jogging, running, or walking within the time domain. The running should take no more than 16 minutes in total. Move continuously on the ski erg. Aim for no more than 4 minutes on the ski erg.

12min EMOM

Min 1: 3-5 Ring Muscle ups
Min 2: 6-12 Pistol squats
Min 3: 2-4 Skin the cats

9 Min AMRAP

18m DBL DB Front Rack Lunge
9 TTB
12m DBL DB Front Rack Lunge
9 Pull Ups
@25/17.5